Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	144% 188g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	37.8% 27.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	16.4% 12g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	44% 16.7g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	246% 2215μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	213% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.78% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Canned Carrots with Salt have 20.7 times more Vitamin A, 2.1 times more Vitamin C, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 29.6 times more Vitamin B1, 9.7 times more Vitamin B2, 8.7 times more Vitamin B3, 4.9 times more Vitamin B5, 9.3 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Canned Carrots with Salt have 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 7.8 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 2.7 times more Manganese, 6.4 times more Phosphorus, 66.8 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 10.8 times more Energy, 19 times more Fat, 20.7 times more Saturated Fat, 16.8 times more Omega 3, 20.4 times more Omega 6, 8.5 times more Carbohydrate, 2.8 times more Sugars, 2.8 times more Fiber and 18.3 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein